Powerlifting vs. Bodybuilding Bench Press: What is the Distinction?
Powerlifting vs. Bodybuilding Bench Press: What is the Distinction?
Match your bench press model to your coaching purpose by studying the distinction between these two main train variations.
Powerlifting Bodybuilding Bench Press
Nearly everybody who lifts weights does the bench press. It is an important train for growing maximal higher physique power and dimension. Nonetheless, there are two most important bench press kinds all lifters ought to pay attention to – the powerlifting bench press and the bodybuilding bench press. Each impacts your physique otherwise, so it is vital to make use of the proper one in your objectives.
Muscular tissues used in the course of the bench press
Whichever sort of bench press you do, the muscle tissue concerned are the identical. Nonetheless, totally different bench press strategies change how a lot every muscle contributes to the train. The primary muscle tissue concerned in bench urgent are:
Pectoralis major- pecs for brief, these are the massive muscle tissue on the entrance of your chest. Their most important operate is horizontal flexion of the shoulder joint.
Anterior deltoids– the frontmost of the three deltoid or shoulder muscle tissue. The anterior deltoids work alongside the pecs in horizontal shoulder flexion.
Triceps brachii– the primary muscle tissue on the again of your higher arm. These muscle tissue are normally identified merely because the triceps. Your triceps prolong your elbow joint.
The powerlifting bench press
Powerlifting is a sport of three lifts – the squat, bench press, and the deadlift. Every lifter will get three makes an attempt at every train, and the winner is the one who has the very best three-lift whole. Due to this fact, the goal of the powerlifting bench press is to carry as a lot weight as attainable. It’s a take a look at of pure power.
To make sure truthful competitors, a powerlifting bench press should conform to particular guidelines, the primary ones being:
-Head is on the bench
-Shoulders are on the bench
– Butt is on the bench
-Ft are on the bottom
-Bar should pause on the chest till the referee provides the command to press
-After it is unracked, the bar have to be lowered and lifted unaided, i.e., with out help from spotters
To carry the best attainable weight, most powerlifters use a large grip mixed with a big again arch. This reduces the gap that the bar has to journey, permitting the lifter to maneuver extra weight. Arching your again lifts your chest up towards the bar, successfully shortening your arms and bettering your leverage.
If a lifter could be very versatile, this may scale back the gap the bar has to journey to only a few inches. Powerlifters additionally are inclined to decrease the bar down towards their higher stomach, which additional reduces the gap the bar has to journey.
Relating to lifting velocity, most powerlifters attempt to full their reps as shortly as attainable. Which means they decrease the load quick, however beneath management, pause till the referee provides the command to press, after which attempt to push the load up as quick as attainable. Much less time beneath rigidity makes use of much less power, so extra weight will be lifted.
Whereas that is an efficient solution to increase your bench press efficiency, it truly makes the train simpler. Shifting the load shortly over shorter distance means much less work. This is not dishonest; it is simply working throughout the confines of the foundations.
To extend their bench press efficiency, powerlifters usually bench twice every week, and typically extra. Studying and perfecting the powerlifting bench press takes follow, and meaning doing it ceaselessly. Nonetheless, to keep away from boredom and stagnation, every exercise is normally totally different.
Exercise 1 – e.g., MondayExercise 2 – e.g., Friday
TrainUnits and repsTrainUnits and reps
Competitors bench press*5 x 2-3Floor presses4 x 8
Slender grip bench press3 x 5Speed bench press8 x 3
Push-ups four x maxDips four x max
Triceps pushdowns Three x 12Cranium crushers Three x 12
*Utilizing similar approach utilized in competitors
The powerlifting bench press is just actually appropriate for aggressive lifters, and individuals who need to practice to bench extra weight. Nonetheless, in case you are a newbie, or need to construct muscle, this method just isn’t preferrred. In case your purpose is to construct an enormous chest, the bodybuilding bench press is a greater choice.
Bodybuilding bench press
The goal bodybuilding is to construct and sculpt your muscle tissue to create an aesthetically pleasing physique. Muscular tissues not solely have to be massive; in addition they have to be well-shaped. To attain this, bodybuilders use a spread of workouts to work their muscle tissue in quite a lot of methods. The bench press is taken into account to be chest mass builder, but it surely’s simply certainly one of a number of efficient pec workouts.
In bodybuilding, the quantity of weight you possibly can carry just isn’t that vital. As a substitute, the main target is on working the goal muscle tissue as exhausting as attainable. The place the powerlifting bench press is designed to make the train simpler, permitting you to carry extra weight, the bodybuilding bench press is the other. It is designed to position extra stress on the goal muscle tissue. This implies you will not be capable of carry as a lot weight however, with bodybuilding, you aren’t judged in your efficiency within the health club however how your coaching impacts your physique.
Due to this, bodybuilders don’t use such a large grip or pronounced arch, and a few even carry their ft off the ground. In accordance with research, this may increasingly improve pectoralis main recruitment, which is the goal muscle in the course of the bodybuilding bench press (1).
Bodybuilders additionally attempt to take their muscle tissue via an even bigger vary of movement. They do that by not arching their backs and reducing the bar to the touch the mid to higher chest. Some bodybuilders favor dumbbells for bench presses and chest growth as a result of they permit for a good higher vary of movement.
To make their muscle tissue work tougher, bodybuilders usually use very a prescriptive lifting tempo. This implies they decrease and lifts the load in a really managed method. For instance, they may decrease the load in 4 seconds, pause for a second, carry it in 4 seconds, pause for a second, so that every rep takes a complete of 10 seconds.
Whereas this can be a good technique for constructing muscle, a sluggish tempo limits the quantity of weight you possibly can carry, and powerlifters are a lot much less more likely to practice this fashion.
Bodybuilders additionally have a tendency to make use of a number of totally different variations of the bench press to maximise muscle development. This not solely prevents boredom and stagnation; research recommend that train selection is each bit as vital as units, reps, and cargo development for muscle development (2).
Bodybuilding bench press variations embody:
- Barbell bench presses
- Dumbbell bench presses
- Incline bench presses
- Decline bench presses
- Reverse grip bench presses
- Paused bench presses
- Huge-grip bench presses
- Slender grip bench presses
Whereas powerlifters could sometimes use a few of these workouts, they may solely accomplish that for selection and to offer a break from competitors bench urgent, reminiscent of in the course of the low season. Most of a powerlifter’s coaching will heart on the competition-style bench press.
Some other bench press variations could also be used as help or accent lifts to spice up competitors bench press efficiency. For instance, slim grip bench presses are an awesome triceps strengthening train. In distinction, bodybuilders use these variations to purposely goal totally different areas of their chest to create greater, fuller, extra shapely pecs.
Bodybuilders additionally have a tendency to make use of a unique repetition vary to powerlifters, principally sticking to 6-12 reps per set. That is thought of to be the most effective repetition vary for 30061/what-is-hypertrophy/]hypertrophy. Most bodybuilders additionally are inclined to bench press simply as soon as per week.
Instance bodybuilding exercise that includes bench presses:
Train Units and reps
Barbell bench press4 x 8
Incline dumbbell bench press Three x 10
Decline chest press machine Three x 10
Cable crossovers Three x 12
Push-ups Three x max
The wrap up: which bench press variation is best for you?
Your bench press model ought to match your coaching purpose. Doing the incorrect sort of bench press might imply you aren’t getting the most effective outcomes out of your exercises.
The powerlifting bench press is good for anybody who needs to compete within the sport of powerlifting, or simply needs to coach to have the ability to do an enormous, single rep bench press. Should you care about how a lot weight you possibly can carry, this can be a variation for you.
In case you are extra involved about the way you look than how a lot weight you possibly can carry, the bodybuilding bench press is your most suitable option. You may nonetheless get stronger, however probably the most noticeable impact can be muscle development.
Do you need to obtain each of those objectives concurrently? Practice like a powerlifter as soon as every week, after which practice like a bodybuilder a few days later. That is referred to as powerbuilding/]energy constructing, and it is a good compromise for lifters who need to be massive AND sturdy.